2025 CrossFit Open - Retrospective

I just realized that I never did a 2025 Retrospective Post.  It was my 10th season doing the open workouts.

25.1 - Burpee - DB C&J - Lunges - Rx 50 pound dumbbell - 5570/7298

25.2=22.3 - Pull-up - DU - Thruster - Rx 95 pound initial barbell - 4176/6602

25.3 - Wall Walk - Row-DL-CL-SN - Scale to avoid full wall walks - 6214/6385

Overall - 5496/7465 - 27th percentile!

2026 CrossFit Open - Retrospective

Another games season in the books, this marks my 11th season competing from 2016-2026.

26.1 - Wall Ball Shots - Box Jump Overs - 12 min - 157 reps

26.2 - Walking Lunges - Dumbbell Snatch - Pull-ups - 15 min - 82 reps

26.3 - Burpees - Cleans - Thrusters - 16 min - 120 reps

Men 55-59

26.1 - 3186/4776

26.2 - 2992/4485

26.3 - 3372/4322

Overall - 3231/4931 (35th percentile)

Moving up to 55+, the weights got lighter and the movements easier.  26.1 allowed for box step overs.  26.2 used a 35 rather than 50 pound dumbbell.  26.3 used a 75 pound rather than 95 pound opening barbell.

As far as being accessible and creating separation for the quarterfinals, the programming was excellent.  As far as the spirit of the open in terms of exposing holes in athlete's training, challenging athletes with uncommon movements and retesting workouts to demonstrate fitness over time, it was a bit of disappointment.  I had a great time and will continue to do the CrossFit Open when I can.

What would it take to get to quarterfinals?  1232nd achieved 254 reps + 112 reps + 148 reps

100th place achieved 252 reps + 118 reps + 199 reps

Anything passed 112 on 26.2 got at least 1 muscle up (644 of 4931 athletes)

CrossFit Open 26.3 - Burpees - Cleans - Thrusters

Saturday, March 14, 2026

Westbound CrossFit - Open throwdown

0730 - multiple heats all morning

Warm Up

Jumping Jacks

Wrist warm-up

Front rack warm-up

Burpees

CrossFit Open 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

I paced much better for this workout, finishing the first two rounds and starting the third for a total of 120 repetitions.  The burpees were steady.  Cleans were two sets of 6.  Thrusters were a little slower at 5/4/3 reps.  75 pounds felt good, cleans at 95 was fine, but thrusters would have been heavy.

Really thrilled to Rx all workouts as an age grouper.  I would have struggled with the open weights.

26.2 - Walking Lunges - DB Snatch - Pull-ups

Friday, March 6, 2026

Westbound CrossFit - Coach Ryley

0900 - 8 of us

Warm Up

Cossack squats

Pass throughs

Round the worlds

Walk with DB overhead

Lunge with DB overhead

Snatch warm-up

Pull-up prep

CrossFit Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

This was harder than I expected.  The 55+ used a 35 pound dumbbell rather than a 50 pound dumbbell.  The 35 pound dumbbell felt reasonable, but I do need to do some testing with the 50.

I got through the first 80 feet and snatches in 3:23 (right on track, I was guessing 2 minutes plus 1 minute).  The pull-ups were steady and I think took me a few minutes.

The second 80 feet and snatches were slower and my second tie break was 11:15.  Getting back on teh pull-up bar with 4 minutes was great, but I did catch a couple of no reps.  I ended up with 14 C2B pull-ups.

82 reps total

26.1 - WBS - BJO

Friday, February 27, 2026

Westbound CrossFit

1000 - OPEN GYM

Warm Up

Jumping Jacks

Crossover Symmetry

Hip Hammy Flow

Air Squats

Wall Ball Shots

Box Step Overs

Box Jumps

Bounding

CrossFit Open 26.1 (Rx 55+)

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up)

♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)

This chipper was tougher than advertised.  I did not expect to finish, but I set off on a pace that I thought would be sustainable, but ultimately fell apart about half way through

I opted for sets of 5 on the WBS with roughly a 1:1 work rest ratio.  This was perfect for 20 and 30 reps, but I needed a long pause halfway through the set of 40.  The Step Overs were steady, but more metabolically taxing than I expected.  After 40 WBS, the med ball step overs were a shit show and I tried multiple positions before going back to my original plan of holding to the side.

20 WBS + 18 BJO - 2:19

30 WBS + 18 BJO - 5:53

40 WBS + 18 MBSO - 11:17

13 WBS - 12:00 (big set of 10 and then 3 more in the last 10 seconds)

--

157 Total Reps

22.2 Metcon - Power Clean

Monday, December 15, 2025

Westbound CrossFit (Coach Jen)

0900 (8 of us)

Warm Up

Row

Yoga Pushup

Bend and Bow

Side Plank

Banded Good Morning

Deadlift warm-up

Power Clean warm-up

Metcon Primer

Conditioning

10:00 AMRAP

Deadlift (225/155lb.)

Bar facing burpee

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

10:00-16:00: Establish heaviest power clean possible. 

Intermediate: 185/125lb.

Baseline: 7-1-7, 75/55lb. 

*If you finish the AMRAP before 10:00 is up, input your score as 208 reps, and then put your time in your notes.

I completed the round of 7, 8 deadlifts and 1 burpee which surprisingly was an exact match to my 22.2 Open Performance, despite being 10 pounds heavier.

Weight

Power Clean

10:00-16:00: Establish heaviest power clean possible. 

I went 135, 155, 165 and barely missed 170.  165 pounds was a PR for me.  I was thrilled to make the lift and was surprised at how good I felt after the conditioning.

CrossFit Open 25.3 (s) - Wall Walk-Row-DL-CL-SN

Saturday, March 15, 2025

Westbound CrossFit 

0940

Warm Up

Shoulder Circles

Hip Hammy Flow

Front Rack Warm Up

Pass Throughs

Wrist Mobility

Scaled Wall Walk

CrossFit Open 25.3 (s)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time cap: 20 minutes

♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)

♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

Rx would have required full wall walks and heavier barbells at 225, 135, 95 and would not have gone well for me assuming I could even complete the first wall walk to the standard.

First 5 wall walks went well enough finishing in 1:11

The row was a nice cruiser at about 600 cal/hour

Wall walks (6-10) were smooth as well

Deadlifts (135#) felt really good and I was able to maintain 5x5

Wall walks (11-15) began the struggle with longer breaks, but no missed reps (12:40)

Cleans (95#) felt heavy and I opted for singles

Wall walks (16-20) were rough, but I was racing to get another tie break time (19:23)

Snatches (65#) felt light and I did a set of 3 + 1 more rep

Overall, I am pleased with the Open workouts.  Aside from being a little lighter, not much would help.  CrossFit age groups are determined by the athletes age on July 14 of the competition year.  That puts me at 54 which means next year, I would be in the 55+ Masters and in all likelihood never do the workouts Rx again, but you never know. 

CrossFit Open 25.2 = 22.3

Saturday, March 8, 2025

Westbound CrossFit

0915

Warm Up

Jumping Jacks

Hip Hammy Flow

Kip Swings

Thrusters

Double Under Technique

CrossFit 25.2

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

This was a repeat of 22.3 when I completed 146 Rx reps on March 11, 2022. 

This was tougher than I remembered. Being 13 pounds heavier certainly did not do me any favors.  

I kept a similar strategy of doing singles on the pull-ups.  

The double unders started with a big set of 18 and then was going 2-3 reps before failing.  I had one other big set to finish.

The thrusters felt very heavy and I ended up doing 7 sets of 3, with a tie break time of 8:49.

The last 3 minutes were a chipper at the pull-up bar, but I did complete 15 chest to bar pull-ups.  I was not able to make it back to the jump rope or the heavier thrusters.

Doing the workout Saturday was super fun and I was able to help by judging during the next three heats.  I also enjoyed watching the coaches throw down at the end.  I was amazed at watching Ryley execute the whole thing in 6 minutes.

25.1 - Burpee - DB C&J - Lunges

Friday, February 28, 2025

Westbound CrossFit (Open Gym)

1000

Warm Up

Jumping Jacks

Hip Hammy Flow

Crossover Symmetry

Movement Prep

25.1 Rx

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

In my head I had a good plan, of steady, step-up burpees, switching arms every 3 reps and hang clean to overhead and recovery during lunges.  I set a target of 100 reps and wanted to come out a little slow and then hopefully speed up.

round of 3 (8 reps) - 1 min

round of 6 (22 reps) - 3 min

round of 9 (42 reps) - 8 min

round of 12 (68 reps) - 14 min

round of 15 (100 reps) - ??

I was moving well, but my C&J plan fell apart.  My left arm did not want to move the weight and I played with alternating each rep and then 3 with the right 1 with the left.  I was able to keep moving and only set the dumbbell down a couple of times.  I finished the round of 12 at just over 11 minutes.  Finishing the round of 15 was possible.  I cranked through the burpees in 2:30ish and had 90 seconds for the C&J and lunges.  I ended up getting 15 feet of the lunges, but not the turn around.  Super excited with 99 reps.

I really liked having Aaron Haran judge me.  We went over movement standards, I told him my plan.  His cues were very effective.  Bracing the core and driving with the legs for the C&J.  His count reminders were spot on.

2025 CrossFit Open

1. 2016 CrossFit Open - MBS CrossFit, Old Pueblo CrossFit - all scaled
2. 2017 CrossFit Open - West Metro CrossFit - Rx/s
3. 2018 CrossFit Open - Aspire Fitness (did not register) - all scaled
4. 2019 CrossFit Open - CrossFit Golden - Rx/s
5. 2020 CrossFit Open - CrossFit Golden - Rx
6. 2021 CrossFit Open - Garage Gym - Rx
7. 2022 CrossFit Open - CrossFit Golden - Rx
8. 2023 CrossFit Open - Garage Gym - Rx
9. 2024 CrossFit Open - Garage Gym  - Rx/s
10. 2025 CrossFit Open - Westbound CrossFit - TBD

CrossFit has seen a lot of changes since 2015 when I started training at CrossFit Undeniable.  The brand was strong and full of hope.  There were no controversy with racism or misogyny.  It was a community without a corporate face, just the affable Greg Glassman and David Castro.  With the sale to private equity, the brand has lost its luster, but at the affiliate level community endures.

The CrossFit Games have had their share of controversy as well.  The most recent being the lack of transparency surround Lazar Dukic's death during the 2024 CrossFit Games.

My why has not changed.  I believe in constantly varied functional fitness performed at high intensity.  That model has been a part of achieving physical, mental and spiritual resilience.  On a more mundane note, I like measuring up against the world.  Good or bad, it is still a measure.  I want to maintain my work capacity as I age.  I do not want to be a burden to society, my wife or my children due to poor decisions.

2024 CrossFit Open - Retrospective

Another games season in the books, this marks my 9th season competing from 2016-2024.

24.1 - DB Snatches & Burpees over DB - 134,660th

24.2 - Row, Deadlift & DU - 112,981st

24.3 (s) - Thrusters & Jumping C2B - 140,420th

Overall 135,601/165,736

Among Men 50-54

24.1 - 6633

24.2 - 4894

24.3 - 7828

Overall 6629/9535 - 29th percentile

Apart from general conditioning, the only thing I would want to work on is pulling movements.  I do not expect to be able to get muscle ups.  I am not sure about C2B.  I certainly want to build towards getting 5 strict pull-ups and have the shoulder health to knock out kipping singles for volume.

The programming was reasonable to create separation in workouts for everybody.  I would like to try quarterfinal workouts or variations.  I expect to see some 1RM efforts and more technical movements.

24.2 - Row-DL-DU

Friday, March 8, 2024

Garage Gym

1030

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Double Under drills

Romanian Deadlift

Deadlift - 5x135#

CrossFit Open 24.2 (Rx)

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 

50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg)

This workout felt like it was in my wheelhouse and I moved well through the entire thing.  The row was the only chance to rest.  The deadlifts were not heavy for me, but I did feel better breaking them up.  I went 8/2 and then 4/3/3 for rounds 2-4.  My double unders were on point.  I tried to open with a big set and then go in chunks of 10-15 and that worked really well until the last round I started when I rushed the reset.

I finished 344 reps (3 Rounds + 300m row + 10 DL + 34 DU).  I was really pleased with the effort and am glad that I got after it today, rather than waiting until Sunday.  Being a 20 minute AMRAP, I felt like I paced really well.

I wore calf sleeves and Nike Metcons.  I should have taped my thumbs.  Otherwise, I set up and prepared well.

Details - 

Row 1 - 1:38

DL 1 - 0:59

DU 1 - 2:14 (6 sets) - Round 1 - 4:55

Row 2 - 1:47

DL 2 - 1:30

DU 2 - 1:56 (5 sets) - Round 2 - 5:13

Row 3 - 1:47

DL 3 - 1:24

DU 3 - 2:03 (5 sets) - Round 3 - 5:14

Row 4 - 1:53

DL 4 - 1:21

DU 4 -  1:24 (34 reps in 2 sets)

---------------------------

24.3? - Considering that we have already seen burpees, DB snatch, row, deadlift and DU in time domains of 10-15 minutes and 20 minutes, I am expecting a fast 24.3 with a sub 10 minute time domain.  I expect thrusters and pull-ups.  T2B is another popular movement, but I am not expecting a triplet.  I could see a 24.3a/b with three attempts for a max clean.  That being said, CrossFit has been mixing things up with new movements the past few years.  An interesting twist would be thrusters and sumo deadlift high pulls (21-15-9) with 95 pounds for the men and 65 pounds for the women.  Follow that up with a 1 rep max weighted pull-up.

24.1 DB Snatch - Lateral Burpees

Friday, March 1, 2024

Garage Gym

1230

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

CrossFit Open 24.1 (Rx)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Time cap: 15 minutes

Still getting over a cold, I did not have high hopes for this one.  However, I was pleasantly surprised.  I went out at what should have been a really good pace, but it quickly gassed me.  I slowed down and finished 42 reps at roughly 7:30.  I got through the next round of snatches and then 16 burpees for a score of 79.  I was well shy of finishing the workout, but probably only left 20 reps on the table due to the cold.  It was a nice way to start off the Open season.

My chest actually felt really good afterwards, so some heavy breathing went a long way towards clearing out my chest.

Gear:  Nike Metcons, elbow sleeves, wrist wraps

For training, the 35 or even 25 pound dumbbell would have been a better fit.  For testing the 50 pound dumbbell was manageable.  I expect most folks should be able to finish this one within the time cap.

CrossFit Open 2023 - Retrospective

I started my CrossFit journey in March of 2015 just as the Open was underway, not that I knew what it was at the time.  I enjoyed the skills and the camaraderie of everybody challenging themselves with the same movements.

2016 (Open 1) - I scaled all of the workouts as I did not have a 95# OH walking lunge, 135# squat cleans, bar muscles ups, a 225# deadlift or 95# thrusters for the volume that was expected.  I loved every minute of the Open which I completed at Old Pueblo CrossFit and MBS CrossFit

2017 (Open 2) - I Rx'd week 1, but scaled the rest, again limited by walking lunges, squat snatch, deadlift and heavy thrusters.  I did all of these at West Metro CrossFit and again had a blast.

2018 (Open 3) - I did not register for the Open, but did all of the workouts at Aspire fitness.  I had been working in the oilfield for about a year and was clinging to anything that resembled fitness.  I did all of the workouts scaled and was limited by 50# DB HC&J, 50# DB squats, 115# OHS, HSPU, and 100# Thrusters.  I completed the workouts at Aspire Fitness as well as I could around my hitch schedule.

2019 (Open 4) - I Rx'd weeks 1 and 2 before switching to scaled.  This time I was limited by the walking lunges, snatch and heavy thruster.  I did all of the workouts at CrossFit Golden and was about 4 months into a regular CrossFit training schedule.

2020 (Open 5) - First year to Rx all of the workouts, however had my fitness been better, I would have been limited by HSPU, 185# C&J, pistols and muscle ups.  Felt really good to have confidence to try them all Rx, but I did skill out on weeks 3-5 and settled for a tie break time.

2021 (Open 6) - This was the pandemic year and I again Rx'd all of the workouts.  The wall walk was introduced and I struggled with the standard, but gutted through.  The progression of PU, C2B and MU allowed me to keep moving week 3 as I did not make it to the round of muscle ups.  I did all of these workouts in the Garage Gym with Diya looking on.

2022 (Open 7) - I was back at CrossFit Golden for these and was again able to tackle them all Rx.  I had some confidence moving a 115# thruster and my double unders had improved.  I had confidence with a 225# deadlift.  Great open for me.

2023 (Open 8) - I was again pleased with the programming and did all of these in my Garage Gym with Nisha looking on.  I was again limited by fitness and did not reach the stopper movements of muscle ups, HSPU or heavy snatches.

I have made strides with some CrossFit specific skills including double unders and thrusters.  I move well with burpees and have truly learned pacing for a given outing.  I can do pull-ups and kipping chest to bar pull-ups.  I can warm up myself and know my limits.  

A few movements still elude me.  I have yet to do a muscle up.  In my lifetime, I have only done 1 HSPU.  My Olympic lifts certainly leave something to be desired.

I believe 100% in the CrossFit methodology.  I have staved off aging as best as I expect.  I have kept my health indicators (blood pressure, A1C, cholesterol) in the borderline range rather than starting medications.  I transitioned to oilfield work due to the General Physical Preparedness nature of CrossFit.  I was still able to pack and partially move our household items.  I have had the good fortune of trying kayaking, Highland Games, Ninja Warrior course and a grip competition.  

Final Standings 3/11/2023 - 130,307 (men); 5700 (men 50-54); CrossFit Golden (19/19)

23.3 - Wall Walks - DU - Snatch

Thursday, March 2, 2023

Garage Gym

1500

Warm Up

Hip Hammy

Crossover Symmetry

Wrist Mobility

Double Under drills

Barbell Warm-up

Movement tests

23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1)

5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

My goal coming into this workout was to be on the be in the 70-73 rep range.  I expected, the wall walks to take 2 minutes, the double unders to take 1 minute and the snatches to take 2.5 minutes, leaving me 30 seconds to get a wall wall or two.

That was not the case.  The wall walks were fine.  I still struggle with the standard, but made steady progress finishing in 2:25.  The double unders were great and I finished in 3 sets, 25/18/7 (2:45-3:50).  I started the snatches at 4:30 and managed 8 reps before time was called for a total of 63 reps.

The transitions may seem long, but considering the technical nature of the movements for me, I think I paced the workout as well as I could have.  I thought my warm up and movement prep was great.  I was a little disappointed at how heavy 95# snatches felt.

I wore Reebok Nano X1, wrist wraps, thumb tape and calf sleeves.

Overhead Squat

3-3-3-3-3

After a full recovery, I opted to do the main site workout of the day (since the open workout was only 6 minutes), which was overhead squats.  I managed 55-55-60-60-60 and was moving really well.

23.2 = Burpee PU - Shuttle Run - 1RM Thruster

Friday, February 24, 2023

Garage Gym

1500

Warm Up 

Hip Hammy

Shuttle Runs

Crossover Symmetry

Burpee Pull-ups

Pass Throughs

Shuttle Runs

Warm Up Thrusters

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

Plan

This is a very accessible workout and a good test for me. I expect to finish somewhere between 80 and 90 reps at 5 burpee pull-ups/minute and roughly 90 seconds for the shuttle runs.

The thrusters will be interesting.  I intend to open with 95, 115 and depending on feel go for 120, 125, 130 or 135?  3-4 attempts 

I started off well paced and did not fall off too much on the shuttle runs.  The burpee pull-ups fell off on round 4 which I did not finish, but still managed 78 reps.  I grossly underestimated my shuttle run time.  I wore my Reebok Nano X1 trainers, JAWS grips and AIRWAAV mouth guard.

5 burpee PU - 0:45

10 shuttle runs - 1:45 (2:30)

10 burpee PU - 1:45 (4:15)

10 shuttle runs - 1:59 (6:14)

15 burpee PU - 3:03 (9:17)

10 shuttle runs - 1:51 (11:08)

18 burpee PU - 3:52 (15:00)

It took me over a minute to settle my heart rate for my thruster opener at 95#.  This felt good and I stuck with the plan to go for 115#.  115# went up smoothly so I went for 125# and finally picked up the bar at 19:50 and made 135# as well.  This felt really good and I could have gone heavier today.  Still, I was thrilled to make 135#.  I took off my JAWS grips and put on Wrist Wraps for the thruster attempts.  I also put a belt on for 125 and 135#.

Nice to have week 2 in the books.

On video review, I miscounted a shuttle run and will give myself a 10 second deduction resulting in a score of 76 instead of 78.

Leaderboard (3/1/2023)

8,042 men aged 50-54 posted scores for 23.2A

6,727 Rx Athletes (83%)

1,240 Scaled Athletes (6731-7971)

70 Foundational (7972-8042)

Of the 23.2B Rx Athletes

2,018 got 185#  +

236 got 225# +

max was 285# by Chris Brokman

I was 6263/5915 (93%, staying consistent in the bottom 10% of male 50-54 CrossFit Open 23.2 A/B participants).

23.1 - 5117th

23.2A - 6323rd

23.2B - 5915th

23.1 = 14.4

Friday, February 17, 2023

Garage Gym

1215

23.1 = 14.4 - Row-T2B-WBS-Cleans-MU

This workout is a 14 minute AMRAP

60 calorie row

50 toes to bar

40 wall ball shots (20# ball to 10' target)

30 cleans (135#)

20 muscle ups

I do not have muscle ups, but the rest of the workout I can manage (but likely not complete) as prescribed.  As it happens, I actually have all of the equipment I would need, if I did have muscle ups.  The layout will be tricky and I will keep the Timebirds timer running in addition to the Rogue Timer.

60 cal Row ~ 5 min

50 T2B sets of 3-5 ~ 4 min

40 WBS sets of 10 ~ 2 min

30 Cleans singles ~ hopefully get through 10-15 of these

Warm Up

Jumping Jacks

Hip Hammy

Wrist Mobility

Movement set-up and a few reps

23.1

14 minute AMRAP

60 calorie row

50 toes to bar

40 wall ball shots (20# ball to 10' target)

30 cleans (135#)

20 muscle ups

Everything was going fine, until the second set of toes to bar.  I finished the row in 4:39 (only movement I do on a regular basis).  The T2B sucked and were nearly all singles which I finished at 11:12 (6:33).  The wall balls were no better and I had a couple of no reps.  I eventually got my breathing in check, but only managed 20 wall ball shots total.  Final score = 130 reps.

I take some solace in that this was truly my best effort.  I repeat would not get me any more repetitions.  I really thought I would have time to do some cleans, but that was not to be.  Overall a very good test. 

Leaderboard (2/21/2023)

8243 men aged 50-54 posted scores.

5581 Rx Athletes (67.7 %)

2545 Scaled Athletes

117 Foundational Athletes

Of the Rx Athletes

4632 completed a clean (83%)

661 completed a muscle up (12%)

1 athlete completed the muscle ups and got back on the rower - Giulio Silvino (Italy)

I was 5133 (92%, enjoying the bottom 10% of the male 50-54 CrossFit Open participants)

If I were to repeat the workout with specific training for 6 months, I would like to be able to get to the cleans.

BTWB Recap

CrossFit Judges Course

The 2023 CrossFit Open kicks off in a couple of days.  I have all of the equipment I need except for kettlebells.  For a workout that requires a 24 or 32 kg kettlebell, I will drop in at CrossFit Golden or another box.  Decima CrossFit is close to the house.  I could also try Thor Strength or one of the rec centers.

For the first time I took the Judges course and it was surprisingly difficult.  I could recognize no reps, but struggled with counting reps and multiple faults in the same movement.  At two points, I just modified my answer up and down until I got the answer that the test was looking for.  I did learn a couple of faults that I was not aware of specifically on the completion of a movement.  For example a wall walk ends with the athletes chest on the ground.  Overall it was $10 well spent.  It took me just over two hours to complete the course and pass the test.  CFID 747312.

2023 CrossFit Open

The 2023 CrossFit Open kicks off in less than 1 month.

Week 1 - Feb 16-20

Week 2 - Feb 23-27

Week 3 - Mar 3-6

This will be my 8th CrossFit Open.  I have completed all of the workouts from 2016-2022 (I did not register in 2018).  

In 2016, I did all of the workouts scaled and I had to mostly stick to that plan through 2020.  In 2021 and 2022, I was able to do the movements as prescribed, but would have had limiters if I had gone deep enough into the workout.

I have had the same sequence of limiters on my board for a few years.

• Heavy Thrusters - These light me up and I wanted to work to 95 pounds
• Overhead Squats - Combination of mobility and strength.  I have no confidence past 95 pounds (and programming goes to 115 pounds)
• Chest to Bar Pull-ups - I can manage singles on a good day with a heavy kip
• Toes 2 Bar - I can manage singles, but they are ugly
• Walking Lunges - I did spend sometime on these, but the Open has programming 95# overhead walking lunges which I still would not be able to perform
• Bar Muscle Ups - No plan to even develop these
• Handstand Push-ups - I have worked on these, but currently could not do a single
• Pistols - I have worked on these from time to time

I am comfortable with a heavy-ish barbell but will continue to struggle with gymnastics.  I can string double unders together on a good day.  Despite struggling with the standard, I  can do an official wall walk.

If history is any guide, T2B, DU and Thrusters have appeared in every Crossfit Open.  Of the 11 years, the following have appeared in 6 or more years - C2B, Wall Ball, Deadlifts, Burpee, Barbell Snatch, Ring Muscle Up, Row (for cals), Box Jumps and HSPU.

The goal of the open is to be inclusive and I would not expect the rower to return to the Open.  

The 2023 Equipment List includes:

• Barbell - 23.1, 23.2B
• Plates - 23.1, 23.2B
• Dumbbells (70, 50, 25, 20#) - TBD
• Kettlebells (16, 24, 32 kg) - TBD
• Med Balls (20, 14, 10#) - 23.1
• Plyo Boxes (20, 24, 30") - TBD
• Gymnastics Rings - 23.1
• Jump Rope - TBD
• Concept2 rower = 23.1
• Pull-Up Bar - 23.1, 23.A
• Wall Space - wall walk, HSPU, wall-ball shots - 23.l
• Climbing Rope (15') - later stages of competition - TBD
• GHD - later stages of competition - TBD

The 70# dumbbell and 32kg kettlebell are new and would represent a challenge

The 2022 time domains were 10, 12 and 15 minutes and a combination of couplets and triplets.

As much as I would like to evaluate and guess at repeat workouts.  My best shot at success is to keep my weight as low as possible and continue my current training plan.  Last year January 20th I was 191#.  This year I am 188.5# as I continue to put on the weight that I lost in India.  I should not be equipment constrained (with the exception of a 24 and 32 kg kettlebell) and will attempt to do all of the workouts at home.  If I am missing something, I will pop into Open Gym at CFG or somewhere else and work something out.

Crossfit Open 22.3

Friday, March 11, 2022

CFG - OPEN GYM

1100

Warm Up

hip hammy

crossover symmetry

front rack mobility

jump rope drills, singles, doubles

scap pull-ups

kip swings

thrusters - 45, 65, 95, 115

Crossfit Open 22.3 (Men's Rx)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

♀65 lb, then 75 lb, then 85 lb

♂95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Last night, I envisioned getting done with round 2 in 10 minutes and struggling to get a muscle up for the last 2 minutes.  While warming up with the 115# bar, my aspirations quickly changed to just getting a couple of reps at 115#.  I ended up at 146 reps, completing 8 of 18 thrusters at 115# (4-3-1 rep in the last 1:15).

21 PU were fast singles in under 2 minutes.

42 DU were 3-4 sets

21 thrusters were slower at 9-7-5 reps

18 C2B were slow singles and multiple trips to the chalk bucket

36 DU were 3-4 sets

8 of 18 thrusters were 4-3-1 with long breaks

Overall it was a great test for me and one that I would enjoy repeating if I were 10 pounds lighter and a little stronger.